How I Fueled for my Best Marathon Yet
HTML-код
- Опубликовано: 3 фев 2023
- The Houston Marathon was my 10th marathon and I finally feel like I nailed my nutrition and hydration strategy! Here's everything I ate and drank ultimately resulting in a personal record, Boston qualifying time and a negative split race with a strong finish.
Electrolyte Drinks:
LMNT: amzn.to/3DEQn3m
Nuun Sport: amzn.to/3X7q8cK
Skratch HyperHydration: fave.co/3DF1Wrf
Fuel:
Huma Gels (2x caffeine, original and +Electrolytes): amzn.to/3YknSzW
Edit: I no longer recommend Spring Awesomesauce (in fact I think it's completely off the market now)
Tailwind Endurance: amzn.to/3X8D6XD
Clothes with Pockets for Storage!
6-Inch Compression Shorts I wore at Houston (NO chafing and this has never happened for me in a marathon!!): fave.co/40my2C5 (I sized one size up in these)
Pocket Shorts for Men (husband loves these!): fave.co/3wRQXHg
Pocket Sports Bra: www.senitaathletics.com/produ... (LOVE) and I also own and really like this high-neck option that's a bit cheaper: amzn.to/3DH2D3r 
Спорт
Disclaimer: In May 2024, it was found that Spring Awesomesauce had over 50% less carbs and calories as stated on the package. This company lied about the nutritional contents. Obviously I had no idea. Looking back, I basically fueled with the equivalent of a regular gel when I chose to take these. Other gels with higher carb counts you may want to look into include: Precision, Maurten Gel 160 and Carbs Fuel.
This video and the group call with Jen made me realize that on long runs and races I do not consume enough by a long shot!
I also want to mention that I’ve done a few events (half and full marathon distances) where the organizers either ran out of cups or hydration and I was so glad that I had brought my own! After seeing that happen, I’ll never leave my hydration or nutrition up to race organizers!
Thanks for another great video!
Hi Karla! It's tough to make a switch immediately to 1 gel every 30 min (for example) but little by little, most people can train themselves to get plenty of fuel!
I've heard people say that, too...that would be SO stressful! I know at NYC they ran out of cups!
Thanks for sharing! I feel like fueling is where I struggle the most.
It really takes time to get it right. My best advice is to start early with practice so your stomach can adjust. Sometimes that means even practicing with a gel on a short, easy run that you wouldn't normally take one for so that your stomach can get used to it and not reject it when you're out on a. long run.
Another great video Jane! Thanks for all of them; I've learned so much from you these past few months and tried to absorb all your advice/knowledge. Thank you so much for all your help with my training plan, pacing strategy, hardened legs, tapering, etc.. I just completed my first marathon, and all your help was awesome! If anyone is on the fence about hiring a coach (like I was), don't hesitate, hire Jane. She will help you with your running goals.
Hey there - this is Rob, right?! Congrats on finishing Mesa!! How did it go? Super proud of all of your hard work! Appreciate those kind words so much and I'm honored to have been a very small part on your path to achieving a big goal!
Thank you so much for sharing all these details! You put so much effort in making these videos. I mean, 7:25 is just amazing.
Absolutely! It makes it worth it knowing it's helping fellow runners!
Great tips, definitely helpful for marathon as well as for training. Have a wonderful weekend.
Agreed! Gotta be fueling for those runs over 75 minutes for sure. Have a great day, Ken!
Great info... thank you
Glad it was helpful for you!
Appreciate the information!!
You're so welcome, Jim!
These videos are so great, thank you. I’ve been training for my marathon through the winter here in New York, and just find myself not thirsty. Today I am practicing hydration in addition to eating gels on my long run
Hi Matthew - so glad you are finding them helpful! Yeah, hydrating in the winter time is kind of strange...you may feel like you don't need it, but you are often sweating far more than you realize. Better to be proactive about it and not always just rely on "thirst." Certainly not going to be be as much as in the warm months, but definitely still necessary to hydrate well daily and during runs.
Excellent video, Jane! I really like the thought that went into your nutrition and hydration plan and that you were able to stick to it to have such a great race in very challenging heat and humidity, well done! I agree with the plan of carbo loading gradually over the few days leading up to the race rather than a big carbo load the day or night before the race. I have found by spreading it out and increasing the carbs over a few days that not only does it allow my body time to absorb the carbs better, but my blood sugar and energy levels are also more stable leading up to race day. Just my experience anyway🤓 Hope all is going well as you press on towards the Boston Marathon! Cheers, Scott
Stabilizing the blood sugar is a good point. Things are going well...got a major hill workout today and hoping I'll be more prepared for the Newton hills this time around - thanks, Scott!!
Interested in 1:1 Coaching, a Training Plan or coaching consultation? Learn more here: readysetmarathon.com/run-coaching-services/
Jane I just found your channel. Planning for my first marathon in October and start training in May. Trying to absorb all the knowledge I can now. lol
That's awesome, Taylor! I hope you find the content helpful as you train and race. Which marathon will you be running?
@@runningwithjane The St. George Marathon in Utah. Are you familiar with it?
Best fueling video. Thank you!
You're so welcome! Here's a fueling guide you may want to download to help you in training well: readysetmarathon.com/free-running-training-plans/
@@runningwithjane you're the best! Thank you 🙏
Really great video thank you for this. My goal is also 3:30 which is a bit of a stretch for me but doable if the day turns out perfect. I love the hydration strategy you outlined here especially the lead up. I used to be one of those people who was eating bowls and bowls of pasta the days before a race and I would show up on the starting line bloated and 10 pounds heavier LOL. I like how you laid it out here. Going to give it a try almost exactly. Thanks again.
I really hope it all works well for you! It can all seem like so much and unnecessary before you do it, but continuing to increase all of this has helped me improve my marathons over the last couple years!
Really helpful! I have always struggled with fueling...
So glad you found it helpful, Joe!
Thank you Jane. This is exactly the guidance I was looking for. Appreciate it and I'll take your advice to practice during my training. One question is how often/when did you take the sodium tablets? I've seen other people talk about them too. Great great video!
Hi Colin! So I def didn't have as much of a "plan" for the saltchews/tablets...I would recommend one chew with every gel or if you're taking the tablets that have a lot higher sodium content, perhaps one per hour. I ended up taking 2 saltchews and 2 salt tablets which from just that I got 530mg of sodium.
Thanks for this timeline. It great to see what works for smart, successful marathoners.
On a side note, in addition to excellent fueling, I wonder if your higher altitude training offset some of that Texas heat.
Hi Thomas! Oh for sure coming from altitude helped. My coach said, "Well, it's basically like you ran at altitude on a good weather day," lol. So many factors play into a marathon for sure.
Thank you!!! I am under fueling. I ran my first marathon at Chevron 2023.
Hi Patricia! Oh that's exciting you were at Houston, too! How did it go for you? Underfueling is really normal and something I don't even think most people realize they are doing. I hope the info here helped!
Thanks for all of the great info! I am aiming for a sub 3:30 in a month and I keep thinking I have my nutrition down but then I question myself. I don't usually take a pre-race gel, but I took one a few weeks ago before a 20 miler with 13 at goal race pace and it seemed to help. Now I see that you did that as well so I'm really considering it but also feeling a little 🤢🤢 at the idea of taking so many gels. I am also wondering how many of the salt caps you took during the race. I didn't have enough electrolytes in my last race so I am trying to get that right this time around. Thanks!
I'm a huge proponent of a pre-race gel! Even for a speed session or shorter race! Practice, practice, practice and your body will respond. I get the yuck feeling of downing so many, but you also have to consider how many calories you're expending in that timeframe. It's more than what is in even 8 gels I will tell you that! And I took 2 of the saltchews and 2 of the salt caplets.
Thanks for the video and information! Was the salt caplet something you took the morning of the race? Or did you carry it with you on the course?
Hi! I carried it on the course. I believe I took 2 of the saltchews (50mg sodium each) and then I for sure took 2 of the caplets (215mg sodium each). I took them during the race - I honestly don't remember the timing, but I think I had them all before 21 miles.
You were fortunate that the dew point was only in the 50s and the humidity started dropping. I hope you are recovered and getting ready for Boston.
Oh weather could have been way worse I know that for sure! Was grateful for cloud cover most of the time. Could I have found those 55 seconds? Maybe...probably. But happy with how it turned out and know I gave it everything I had that last 10k.
@@runningwithjane Yes, you will get there in 2023. I'm hoping for good weather here in October. I didn't get picked in the lottery but am exploring other options for entry.
Hi Jane, thanks for all your help with helping me through my marathon training. Is there a recommended amount of carbohydrates that I should aim for per hour? Im aiming for sub 4 marathon. Thanks ❤
Hi! You're so welcome and good question! 50/60g carbs is the minimum I recommend, but most people do even better to bump that up even more. I achieve this with 1 gel every 30 min (20 - 30g carbs per gel typically) and I take Tailwind on top of that which gives me a boost of 25 more grams of carbs per hour at least for the first couple of hours until I may drink it all.
When did you take the sodium tabs?
Hi! I think I took one per hour.
The Awesome Sauce Thing didnt age well….but appart of this good Information
LOL Tom, it SURE didn't!!! So angry I recommended that product like crazy during this time having no idea. I need to put a little disclaimer in the description of this video, so thanks for the reminder.
do you take these gels with water?
Yep!
Running Houston in 2024, quick question is the course flat? Or are there hills?
Almost entirely flat...there is one shorter but kind of steep hill on a freeway pass, and a little more up and down towards the end but it's one of the flattest marathon courses out there.
@@runningwithjane thank you so much! happy running!